Nitori awọn ounjẹ pẹlu itọka glycemic giga, a ko jẹ suga ninu ara, eyiti o fa ki insulini dide. Ni asopọ pẹlu igbehin, pancreas bẹrẹ lati ṣiṣẹ buru, eyiti o fa awọn rudurudu ti iṣelọpọ. Ayọ kekere wa ninu eyi, ṣugbọn, bi abajade, ni afikun si ipo gbogbogbo talaka, ere iwuwo. Awọn ounjẹ pẹlu itọka glycemic giga ni irisi tabili kan yoo ṣe iranlọwọ fun ọ lati yan diẹ sii nipa ounjẹ rẹ. O dara lati kọ iru awọn ọja bẹẹ ki o rọpo wọn pẹlu awọn ọja pẹlu GI kekere, daradara, tabi o kere ju pẹlu apapọ.
| Ọja | GI |
| Elegede | 75 |
| Akara White Fun Gluten | 90 |
| Funfun (glutinous) iresi | 90 |
| Funfun funfun | 70 |
| Swiden | 99 |
| Awọn buns Hamburger | 85 |
| Glucose | 100 |
| Sisun poteto | 95 |
| Ọdunkun ikoko | 95 |
| Ọdúnkun fífọ | 83 |
| Awọn eerun ọdunkun | 70 |
| Awọn apricots ti a fi sinu akolo | 91 |
| Suga suga | 70 |
| Cracker | 80 |
| Oloye | 70 |
| Cornflakes | 85 |
| Couscous | 70 |
| Lasagne (lati alikama tutu) | 75 |
| Awọn irugbin Alikama Asọ | 70 |
| Semolina | 70 |
| Iyipada sitashi | 100 |
| Wara chocolate | 70 |
| Karooti (sise tabi sise) | 85 |
| Muesli pẹlu eso ati eso ajara | 80 |
| Awọn waffles ti a ko dun | 75 |
| Guguru ti a ko dun | 85 |
| Peali barle | 70 |
| ndin ọdunkun | 95 |
| Oti bia | 110 |
| Jero | 71 |
| Risotto pẹlu iresi funfun | 70 |
| Porridge iresi pẹlu wara | 75 |
| Awọn nudulu iresi | 92 |
| Pudding iresi pẹlu wara | 85 |
| Bota buns | 95 |
| Omi onisuga ("Coca-Cola", "Pepsi-Cola" ati irufẹ) | 70 |
| Dun donut | 76 |
| Akara akara funfun | 100 |
| Elegede | 75 |
| Awọn ọjọ | 103 |
| Baguette Faranse | 75 |
| Pẹpẹ chocolate (Mars, Snickers, Twix ati irufẹ) | 70 |
O le ṣe igbasilẹ tabili ni kikun nibi.
